Comparing Nutrients in 1 pound Florida Oranges VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Florida Oranges	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	7.2% 209kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	16.3% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	16.5% 5.28g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	162% 211g	130g per day for Men 19-50 years
Sugars	57% 41.5g	58% 42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	159% 635μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	19.5% 195mg	106% 1057mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.1% 0.41mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	183% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.78% 54.4mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2322mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, hamburger, whole grain white, calcium-fortified per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Rolls, hamburger, whole grain white, calcium-fortified:

• 1 pound of Florida Oranges has more Vitamin C than Rolls, hamburger, whole grain white, calcium-fortified.
• While 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 5.2 times more Vitamin B1, 7.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2 times more Vitamin B6, 8.2 times more Vitamin B9, 1.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Rolls, hamburger, whole grain white, calcium-fortified:

• 1 pound of Florida Oranges has 2.3 times more Water than Rolls, hamburger, whole grain white, calcium-fortified.
• While 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 5.4 times more Calcium, 4.6 times more Copper, 28.8 times more Iron, 3.8 times more Magnesium, 38.6 times more Manganese, 12.8 times more Phosphorus, 28 times more Selenium, more Sodium and 25.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Potassium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Rolls, hamburger, whole grain white, calcium-fortified contains 5.5 times more Energy, 16.6 times more Fat, 46.5 times more Saturated Fat, 12.3 times more Omega 3, 35 times more Omega 6, 4 times more Carbohydrate and 13.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Rolls, hamburger, whole grain white, calcium-fortified offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein